Comparing Nutrients in 14 ounces Witloof Chicory VS Boiled Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Witloof Chicory	18%	4%	78%
Boiled Fruit Chayote	9%	16%	75%

Macro Nutrients

	Witloof Chicory	Boiled Fruit Chayote	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	15.5% 20.2g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Witloof Chicory	Boiled Fruit Chayote	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	32.4% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.7% 147μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.3% 11mg	35.3% 31.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Witloof Chicory	Boiled Fruit Chayote	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	48.5% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12% 0.95mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	29% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.7% 103mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	10% 375g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Witloof Chicory vs Boiled Fruit Chayote:

• Raw Witloof Chicory has 2.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.9 times more Vitamin C than Raw Witloof Chicory.
• Both Raw Witloof Chicory as well as Boiled and Drained Fruit Chayote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Witloof Chicory vs Boiled Fruit Chayote:

• Raw Witloof Chicory has 1.5 times more Calcium and 1.2 times more Potassium than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 2.2 times more Copper, 1.7 times more Manganese and 1.9 times more Zinc than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Boiled and Drained Fruit Chayote have similar amounts of Iron, Magnesium, Phosphorus and Water per 14 oz.
• Both Raw Witloof Chicory as well as Boiled and Drained Fruit Chayote have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Witloof Chicory has 1.5 times more Protein than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.3 times more Carbohydrate than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Boiled and Drained Fruit Chayote have similar amounts of Fiber per 14 oz.
• Both Raw Witloof Chicory as well as Boiled and Drained Fruit Chayote have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.